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How many calories should a man eat a day?
Most men need about 2,200–2,700 calories a day to keep their weight steady, depending on size, age and how much they move. A 40-year-old man of 85 kg (187 lb) and 178 cm (5′10″) who walks 8,000 steps a day needs about 2,440; to lose about 0.5% of his weight a week he'd eat about 1,970, and never less than 1,500. Work out your own number below; it's your TDEE, built from your steps and workouts.
Calories for men by weight and steps
| Weight | 3,000steps | 6,000steps | 9,000steps | 12,000steps |
|---|---|---|---|---|
| 65 kg 143 lb | 2,000 | 2,080 | 2,160 | 2,240 |
| 75 kg 165 lb | 2,130 | 2,220 | 2,320 | 2,410 |
| 85 kg 187 lb | 2,260 | 2,370 | 2,470 | 2,580 |
| 95 kg 209 lb | 2,400 | 2,520 | 2,630 | 2,750 |
| 105 kg 231 lb | 2,530 | 2,660 | 2,790 | 2,920 |
| 115 kg 254 lb | 2,670 | 2,810 | 2,950 | 3,090 |
Calories for men by age
| Age | Resting (BMR) | TDEE |
|---|---|---|
| 20 | 1,870 | 2,560 |
| 30 | 1,820 | 2,500 |
| 40 | 1,770 | 2,440 |
| 50 | 1,720 | 2,380 |
| 60 | 1,670 | 2,320 |
| 70 | 1,620 | 2,260 |
Calories to lose weight
| Weight | Burn | Eat | Per week |
|---|---|---|---|
| 75 kg 165 lb | 2,220 | 1,810 | 0.38 kg0.8 lb |
| 85 kg 187 lb | 2,370 | 1,900 | 0.42 kg0.9 lb |
| 95 kg 209 lb | 2,520 | 1,990 | 0.47 kg1.0 lb |
| 105 kg 231 lb | 2,660 | 2,090 | 0.53 kg1.2 lb |
| 115 kg 254 lb | 2,810 | 2,180 | 0.57 kg1.3 lb |
Compare gentle to fast paces with dates in the calorie deficit calculator, and see how many calories to eat to lose weight.
The TDEE formula for men
The Mifflin-St Jeor equation for men is 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5. That's your resting burn; multiply by an activity factor, or better, add your steps and workouts, to get TDEE. All three common formulas are compared on TDEE formula.
Why men burn more than women
At the same height, weight and age, the formula gives men about 170 more calories a day of resting burn, because men on average carry more muscle and less fat. If you're very muscular, entering your body fat in the full calculator switches to a lean-mass formula that fits better. Women: see how many calories a woman should eat.
Protein and building muscle
Whether you're losing fat or building muscle, protein of about 1.6–2.2 g per kg of a healthy weight helps you keep or gain muscle; most men need 135–160 g a day. To build muscle, eat a small surplus (about 0.25–0.5% of your weight a week; see lean bulk calories) and lift, or try a body recomposition at maintenance: see the macro calculator and calories burned lifting weights.
Common questions
Should a man eat 3,000 calories a day?
Only if he burns that much. A 40-year-old man of 85 kg (187 lb) reaches about 3,000 at roughly 24,000 steps a day, or with fewer steps plus regular hard training; a 100 kg (220 lb) man at about 16,000 steps. For most men with desk jobs, 3,000 is a surplus. See your maintenance.
How many calories should a 70 kg man eat?
A 40-year-old man of 70 kg (154 lb) and 178 cm needs about 2,090 calories a day at 4,000 steps, 2,210 at 8,000 and 2,320 at 12,000, before workouts. To lose weight, about 1,820 at 8,000 steps.
Is 1,200 calories a day enough for a man?
No, not without medical supervision. It's far below what almost any man burns and makes it very hard to get enough protein and nutrients. Deficitly never plans below 1,500 calories for men; see is 1,200 calories a day safe?
Is 1,500 calories okay for a man?
It's the lowest intake usually suggested for men without medical support. For a heavy or active man it's a large deficit and fast loss; for a smaller, inactive man it can be reasonable. See how much weight you lose on 1,500 calories.
How much weight will I gain eating 3,000 calories a day?
It depends on what you burn. A 75 kg (165 lb) man at 8,000 steps burns about 2,280, so 3,000 is about 720 over: roughly 0.65 kg a week at first, less as he gets heavier. With training and enough protein, part of that can be muscle; see calories to build muscle.
Will one bad day ruin a diet?
No. Eating 1,000 calories over maintenance for a day is about 0.13 kg of fat; the scale may jump more from water and food, but that drops again within days. It's the weekly total that counts; see why your weight fluctuates.